Some background first - I’m a beginner to weights. I’ve been doing calisthenics rather seriously for a few years though. Pushups and pull-ups mainly. No horizontal pull and very little vertical push.
I had some messed up scapulae until a few months ago. (I don’t know if they were actually “winged” or not.) As odd as it sounds, I “fixed” them by holding my shoulders back as much as I could. Also, I stopped sleeping on my side.
Here are my stats right now. I don’t know my bench press 1RM, but I can do several one-arm pushups for each arm at 120 lbs body-weight. (Which would suggest that I can bench press 160 lbs for a few reps.) I can dumbbell row (strict) 70 lbs. I can do one pullup with 80 lbs added, but I can only overhead press 70 lbs for a 1RM.
I’ve had some very slight pain off and on in my collarbone since last week. (Since I’ve started with weights.)
Yesterday, when doing some weighted dips (40 lbs), I had a pain (about 3/10 on the pain scale) in my collarbone.
I did some light research and it seems likely that my problem is with the AC joint.
There’s very little pain overhead pressing, none for bench press (not even with dumbbells) and none for body-weight dips. I don’t have very good shoulder ROM. If I put my arms over my head and then pull them back as far as I can, some pain starts near the end of my ROM.
So, it seemed to me that I shouldn’t have to treat this like a major AC joint problem. (Stop the problematic lifts for several months.) What do you think I should do?
Thank you for your help.